Front Squat: Test 1RM Then…. 3 Rounds for Time (Happy Birthday Selena!) 95 Double Unders 28 Alt DB Snatches (from floor), 50/35 9 Bar MURead more

Olympic Lifting – 15 min to build to a heavy Hang Snatch – EMOM 12 Minutes 2 Cleans *increase weight every minute Endurance 32 Min AMRAP CASH IN: 1 Mile run or 2K Row Then, complete as many rounds w/remaining time: 10 Ring Pull-ups 20 Box Jumps, 24/20 30 Kb Swings, 53/35Read more

AMRAP 10 Minutes 15 Cal Row 15 Burpee Dumbbell Deadlifts 50s/35s (2 DB) AMRAP 10 Minutes 5 Pullovers (Scale with Pullups) 10 T2B 15 Decline Pushups AMRAP 10 Minutes 10 Sandbag Deadlifts 10 Sandbag Squats 10 Sandbag LungesRead more

WWPF – AMRAP 30 MIN 100m Run Relay 12 Synchronized SA Devils Press, 50/35 2 Alt Rope Climbs 200m Run Relay 12 Synchronized Devils Press 4 Alt Rope Climbs 300m Run Relay 12 Synchronized Devils Press 6 Alt Rope Climbs 400m Run Relay 12 Synchronized Devils press 12 Alt Rope Climbs 8 Alt Rope Climbs *Continue this pattern until time runs outRead more

EMOM 10 Minutes 1 Clean Pull + 1 Clean and Jerk Then…… Every 3 Minutes for 15 Minutes (last round starts at 12:00) 10 C2B Pullups 9 Deadlifts 185/133 6 Hang Squat Cleans 3 Jerks *Rest the remainder of the 3 minutes*Read more